Deep Dive: Home Environment Audit Guide¶
Reading time: ~6 minutes
Prerequisite: Chapter 2.14 (Environmental Health)
The Big Picture¶
Your clients spend the majority of their lives indoors, sleeping, eating, relaxing, and increasingly working from home. The home environment affects air quality, light exposure, sleep quality, stress levels, and even movement patterns.
A home environment audit helps clients identify practical improvements that support their health without requiring major lifestyle overhauls. Small environmental changes can produce meaningful impacts with minimal ongoing effort.
Room-by-Room Assessment¶
Bedroom: The Sleep Sanctuary
The bedroom has outsized impact on health because sleep quality affects everything else.
| Factor | What to Check | Ideal |
|---|---|---|
| Temperature | Room temperature at night | 65-68°F (18-20°C) |
| Darkness | Light sources, window coverage | Complete darkness (can't see hand in front of face) |
| Electronic light | Devices with LEDs, phone charging | Remove or cover all light-emitting devices |
| Noise | Traffic, HVAC, partner snoring | Quiet or consistent white noise |
| Air quality | Ventilation, dust, allergens | Fresh air or air purifier if needed |
| Bed quality | Mattress age, pillow support | Replace mattress every 7-10 years |
| Screen presence | TV, phone, tablet in room | Ideally no screens; phone charging outside room |
Quick wins:
- Blackout curtains or blinds
- Blue light tape over LEDs
- Phone charging outside bedroom
- Temperature adjustable by time (smart thermostat)
Kitchen: The Nutrition Environment
Environment powerfully shapes eating behavior. Make healthy choices the easy choice.
| Factor | What to Check | Ideal |
|---|---|---|
| Counter visibility | What foods are visible on counters | Fruit bowl visible; snacks hidden |
| Eye-level refrigerator | What's at eye level when fridge opens | Prepared vegetables, healthy leftovers |
| Pantry organization | Healthy vs. processed food placement | Healthy options at front and eye level |
| Plate sizes | Diameter of dinner plates | 9-10 inch plates (not 12 inch) |
| Water accessibility | Ease of drinking water | Filtered pitcher or water bottle visible |
| Cooking tools | Equipment for healthy cooking | Basic equipment accessible and maintained |
Quick wins:
- Move fruits/vegetables to visible, accessible locations
- Reduce plate size
- Keep water bottle on counter
- Reorganize pantry with healthy options at front
Living Areas: Movement and Light
Modern homes are designed for sitting. Counter this with intentional design.
| Factor | What to Check | Ideal |
|---|---|---|
| Natural light | Window access during day | Maximum natural light exposure |
| Artificial light | Bulb type and brightness | Full spectrum during day; dimmed/warm in evening |
| Seating | Chair vs. floor/movement options | Mix of options; not exclusively sedentary |
| Standing work | Option for standing desk or counter | Ability to work or read while standing |
| Movement cues | Triggers for activity | Exercise equipment visible; movement reminders |
| Screen positioning | TV placement and accessibility | Not the focal point; effort to use |
Quick wins:
- Open blinds during day for natural light
- Install dimmer switches or smart bulbs
- Add floor cushion or standing desk option
- Keep resistance bands or yoga mat visible
Home Office: Work Health
Remote work means home environments directly affect work-related health.
| Factor | What to Check | Ideal |
|---|---|---|
| Monitor position | Height and distance | Top of screen at eye level; arm's length away |
| Chair quality | Lumbar support, adjustability | Supportive, adjustable; or standing option |
| Lighting | Glare and brightness | No glare on screen; good task lighting |
| Movement breaks | Ability to move during work | Space for stretching; reminder system |
| Separation | Boundary between work and non-work | Distinct work area that can be "left" |
| Noise | Audio environment | Quiet enough for focus; headphones if needed |
Quick wins:
- Laptop stand to raise screen height
- External keyboard and mouse
- Timer for movement breaks (every 30-60 minutes)
- Clear physical boundary around workspace
Bathroom: Morning Routine
The bathroom shapes morning routines that affect energy and circadian rhythm.
| Factor | What to Check | Ideal |
|---|---|---|
| Light | Morning light exposure | Bright light to support waking |
| Products | Personal care product ingredients | Minimize endocrine-disrupting chemicals |
| Medication storage | Organization and visibility | Organized system for supplements/medications |
Quick wins:
- Bright lights for morning routine
- Audit personal care products for major concerns
Air Quality Assessment¶
Indoor air quality is often worse than outdoor air. Simple checks:
Visual Inspection:
- Visible mold or mildew
- Dust accumulation on vents
- Water stains suggesting leaks
Basic Testing:
- CO detector present and functioning
- Radon test kit (especially in basements)
- Consider air quality monitor for PM2.5
Common Pollutants:
| Source | Pollutant | Solution |
|--------|-----------|----------|
| Gas stoves | NO2, CO | Ventilation hood; open windows |
| New furniture | VOCs | Air out before bringing indoors |
| Cleaning products | VOCs, fragrances | Switch to low-VOC alternatives |
| Candles/incense | PM2.5, soot | Minimize use or use air purifier |
| Mold | Spores | Fix moisture sources; professional remediation if extensive |
Quick wins:
- Run exhaust hood when cooking
- Open windows regularly for ventilation
- HEPA air purifier in bedroom
- Replace HVAC filters regularly
The Prioritization Framework¶
Not everything needs fixing at once. Help clients prioritize:
High Priority (Do First):
1. Bedroom darkness and temperature
2. Phone out of bedroom
3. Basic air quality (CO detector, radon test)
4. Kitchen food visibility
Medium Priority (Within Month):
5. Home office ergonomics
6. Living area lighting
7. Kitchen organization
8. Movement cues/equipment
Lower Priority (Ongoing Improvement):
9. Air quality optimization
10. Product ingredient audits
11. Furniture upgrades
12. Advanced environmental monitoring
The Audit Process¶
Step 1: Walkthrough
Walk through each room with awareness:
- What does this environment encourage?
- What does it discourage?
- What's the first thing I see?
- Where do I spend the most time?
Step 2: Quick Wins Identification
List 3-5 changes that are:
- Low cost
- Easy to implement
- High impact
Step 3: Implementation Schedule
- This week: 1-2 quick wins
- This month: 3-5 additional changes
- This quarter: Larger projects if needed
Step 4: Reassessment
After 30 days, review:
- What changed?
- What's working?
- What needs adjustment?
What This Means for Coaches¶
- Environment shapes behavior: Small environmental changes can produce meaningful behavior shifts with less willpower required.
- Start with sleep: The bedroom audit has the highest return on investment for most clients.
- Quick wins build momentum: Visible, easy changes encourage further optimization.
- Don't overwhelm: Pick 1-2 areas, not complete home renovation.
- Personalize priorities: A chef needs kitchen focus; a remote worker needs office focus.
Key Takeaway¶
Home environments powerfully shape health behaviors. A systematic room-by-room audit helps clients identify practical changes to their bedroom, kitchen, office, and living spaces that support better sleep, nutrition, movement, and stress management with minimal ongoing effort.
References¶
- Wargocki P, et al. Ten questions concerning the effects of indoor air quality on health. Building and Environment. 2021.
- Walker MP. Why We Sleep. Scribner. 2017.
- Wansink B. Slim by Design: Mindless Eating Solutions for Everyday Life. William Morrow. 2014.
- Cho Y, et al. Effects of artificial light at night on human health. Int J Environ Res Public Health. 2015.
- EPA. Indoor Air Quality. Environmental Protection Agency. 2024.
- Luger T, et al. Ergonomic and health effects of home workplaces: A systematic review. Int J Environ Res Public Health. 2021.